About the Author
----------------
Rachel Beller is a registered dietitian, specializing in
cancer prevention, and the founder of the Beller
tional Institute. A two-time bestselling author and a
spokesperson for the American Cancer Society, Rachel was the
tionist for NBC's hit series The Biggest Loser and appears
on Good Morning America, The Dr. Oz Show, CNN, and ABC World News
Tonight.
Read more ( javascript:void(0) )
Excerpt. © Reprinted by permission. All rights reserved.
--------------------------------------------------------
Introduction
Spices have never been hotter—and I’m not talking about that
burning sensation you get from crushed red pepper flakes. People
everywhere are spicing up their dishes, drinks, and even
desserts, not only to add flavor but to boost their tional
values. Suddenly exotic spices like turmeric, which used to get
little attention outside of Indian cuisine, are appearing in
American breakfasts.
And I say bring ’em on! As a Registered Dietitian tionist, I
can tell you that the most effective eating plans are those that
taste great. Spices transform y dishes from bland to in
demand—a simple bean salad can take on a rainbow of personalities
depending on the spices used. But there’s so much more.
Spices pack amazing medicinal properties. Our ancestors developed
spicy remedies for all sorts of ailments. And today we’re still
discovering new benefits. As I’ve learned through my years of
research, spices add “daily power” to our lives by promoting
and decreasing the risk of illnesses such as heart disease
and cancer. Spices and s are the easiest, tastiest, and most
affordable way to boost your every day.
In 2013, an article from the American Institute for Cancer
Research discussed how just a pinch of any spice could deliver
antioxidant, anti-inflammatory, and cancer-fighting benefits. In
just the past five years, more than 1,900 studies have been
conducted on turmeric; 1,600 on cayenne; 1,400 on garlic; 800 on
clove; 750 on cinnamon . . . and the list goes on! These studies
reveal that the spices we take for granted are really
super-concentrated sources of phytoents (a.k.a. natural
compounds) with a wealth of benefits. For instance,
did you know that cloves have the highest antioxidant
concentration of all foods? Here’s another one: While you know
that broccoli is good for you, I bet you didn’t know that
flavoring it with garlic powder can boost the meal’s anticancer
properties, and sprinkling on some cumin and cayenne may help
your body burn .
Then there’s my favorite discovery, which I call “spice synergy.”
When used together, certain spices boost each other’s powerful
tional effects. For example, cacao (the basis of chocolate)
helps your body absorb more of the anti-inflammatory ents
from turmeric, so using these two spices in combination yields
the most potent effect.
All this research and experimenting with spice combos inspired me
to up my family’s spice game. Last year I launched my own brand
of spice blends called Rachel Beller’s Power Pantry (and no, you
don’t need to buy them—in this book I’ll show you how to make
your own combos at home), and I now keep them on my dining table
alongside the salt and pepper. I’m thrilled to watch my family of
finicky eaters use spices regularly.
Now it’s your turn.
This book unlocks the potent power of spices (which come from
roots, bark, or ), s (which come from
leaves), and blends. I’ve combed through the science for you to
reveal the jaw-dropping benefits, and included shopping
tips and easy recipes to make spices part of your daily routine.
By the end of this book—or even just a few chapters—I hope you’ll
start introducing these habits into your daily routine:
Power up.
I’ve seen so many friends and patients spend way too much money
on the latest and greatest superfood, only to find a half-used
package in the back of their pantry a year later. Spicing isn’t a
trend; it’s a great habit to form. With just a pinch, you can
dramatically double—or triple!—the tional power of your
dishes, even after they’re cooked. You can and should add spices
to everything, whether you’re cooking or dining out (that’s why I
bring spice blends with me to restaurants, and I hope you will,
too).
Go for variety and combos.
Some say variety is the spice of life, and I’ll add that a
variety of spices makes life even better! While spicing
consistently is key, don’t hold back: try out my DIY spice
combinations on page 51, or experiment on your own.
Cook more.
To some, packaged foods taste better than homemade. But most
manufactured, packaged meals fill you with too much bad stuff and
not nearly enough good. The spice-intensive recipes in this book,
however, are designed and tested to be tious, delicious, and
easy. Even my noncooking brother now prepares them on a regular
basis! If you include at least two beverages and five meals from
this book in your weekly meal rotation, you’ll experience a big
difference in how you feel— for now and for life.
Above all, I hope Power Spicing will forever change the way you
think about spices. By adding them to your daily routine, you’ll
transform your kitchen pantry into a tiny cy and convert
your dining room into the world’s tastiest club. So don’t
hold back: Spice up your dishes (and your ) with just a
pinch!
Happy Spicing!
Power Spicing 101
Five Reasons to Spice Up Your Life
Why should you get your spice on? Yes, of course, spices taste
great, but here is why you should make sure they’re part of every
meal, even in drinks and desserts.
1. You need your daily antioxidant and antiinflammatory fix.
Antioxidants are compounds that help protect and repair your
body’s cells. They do so by blocking unstable molecules known as
free radicals, which wreak havoc on your body by damaging cells.
Antioxidants protect your , preserve your cellular function,
and promote your longevity.
Once upon a time everyone thought blueberries were the best
source of antioxidants. We now know that spices far outshine
produce. A 2010 study by Harvard and the University of Oslo
tested the antioxidant levels of over 3,100 foods and made some
eye-opening discoveries: A teaspoon of ground cloves has about 50
percent more antioxidant content than a half cup of blueberries!
If you add just a few pinches of cinnamon and nutmeg to the mix,
you more than double your antioxidant dose. And imagine the
flavor!
As for inflammation, it is your body’s natural response to injury
and illness. You know when you have a cut or bacterial infection,
and that part of your body starts to experience swelling, heat,
and redness? That’s inflammation helping your body heal. But
long-term (i.e. chronic) inflammation has been linked to some
cancers, rheumatoid , heart disease, Alzheimer’s, and
more. Studies have shown that spices can boost genes that promote
anti-inflammatory processes and reduce pro-inflammatory ones. And
even though some spices may taste hot, they actually “cool down”
(reduce inflammation in) your body.
2. Spices help fight cancer. The anti-inflammatory and
antioxidant effects of spices may help keep regular cells from
transforming into tumors. But spices may also attack a wide range
of cancers, including , colon, tric, lung, prostate,
skin, and pancreatic. Hundreds of laboratory studies have shown
that compounds in spices may inhibit cancer cell growth, block
cancer cell proliferation, prevent metastasis, and even kill
damaged cells before they reproduce. Other spices may enhance
your immune system so that it can annihilate tumor cells, or they
may block the formation of blood vessels to tumor sites, cutting
off their access to ents and fuel. While more studies are
necessary to further explore the anticancer properties of spices,
enough research has shown that spicing is a promising
cancer-protective strategy.
3. You might lose weight more easily. Of course,
mostly depends on eating appropriate as of tious foods
and maintaining an active lifestyle. But spices do offer extra
help when the going’s tough—think of them as “sprinkles of
support.” For example, the major compound in cayenne pepper is
capsaicin, which has been shown to help burn some extra calories
while reducing your appetite. A 2014 Iranian study demonstrated
that just a half teaspoon of ground cumin may lead to greater
. And spices such as fenugreek, ginger, nutmeg, and
orange peel may reduce your hunger and regulate your digestion by
activating hormones that make you feel full.
4. You’ll make your gut happier. Spices and s have
antibacterial effects, but throughout most of history, we didn’t
know how spices affect the all-important bacteria in our guts.
Then, a 2017 study published by scientists at UCLA found that
extracts of black pepper, cayenne, cinnamon, ginger, oregano, and
rosemary promoted the growth of helpful bacteria, such as those
found in commercial probiotics. In addition, the spices inhibited
growth of nasty microbes often found in uny digestive
tracts. Although more research needs to be done, I’m excited
about the potential of everyday spices and s to regulate the
gut microbiome.
5. You’ll eat more real food. The best y eating plans are
those you stick with, and I know that boring diets get dropped in
no time. People need flavor, variety, and deliciousness in their
meals! If you want to take steamed broccoli from zero to zapper,
all it needs is a few pinches of garlic, pepper, and cayenne,
plus a squeeze of lemon juice. Dress oatmeal for success by
decking it out with cinnamon and orange peel. The possibilities
are endless.
I tell my clients to spice things up consistently over
time—pinches of goodness add up to greatness!
Read more ( javascript:void(0) )